Core Stability, Is It Important?

What is 'core stability'?

Core stability is defined as “the ability to control the position and motion of the trunk over the pelvis to allow optimum production, transfer, and control of force and motion to the terminal segment in integrated athletic activities.” This explanation, provided by Kibler and colleagues in a 2006 research paper, is an excellent, concise summary of the purpose and importance of the core muscles. In line with this definition, it could be understood that the purpose of our core is to:

• Create a stable base for the transfer of energy

• Control the motion that occurs between each segment of our spine and

• Control the pelvis over our trunk

A 'human flag-pole' requires impressive strength of the core muscles

Which muscles make up your core?

Our core consists of 13 different muscles, not just the visible ‘6-pack’ muscle many strive for. These muscles can be grouped by their location and include:

• At the front: Rectus Abdominus (the '6-pack' muscle), Transversus Abdominis, Psoas Major

• At the back: Erector Spinae, Multifidus, Gluteals, Latissimus Dorsi

• At the sides: Quadratus Lumborum, Internal and External Obliques, Gluteals

• Internally: Pelvic Floor and Diaphragm

This image, taken from Magee (2006), illustrates the deepest layer of core muscles that are essential for controlling your spine and pelvis.

Is Core Stability Important?

There is a considerable amount of research evidence of varying methodological quality on the relevance of core stability in both musculoskeletal injury prevention programs and the treatment of back pain. Here are some key points from the literature:

• Reduction in Injury Rates: Numerous research papers have shown at least some benefits by including core stability exercises within rehab and prehab programs in reducing rates for various musculoskeletal injuries, including hamstring strains and groin pain.

• Low Back Pain: Core stability exercises are a common intervention for patients with low back pain. Studies have shown mixed results as to its effectiveness, likely due to its multifactorial nature and varying types of low back pain. Chronic low back pain which is driven mostly by psychosocial factors will likely benefit most from general exercise and pain education, and may not benefit from additional specific core exercises. Acute low back pain, or low back pain with a dominant mechanical cause is more likely to benefit from the addition of core stability and lumbopelvic control exercises as guided by an experienced sports physiotherapist. You can read more about the types of low back pain in our post: Low Back Pain: Understanding Its Cause And How To Manage It.

Mechanisms of Action

The mechanism of action around why core stability can be beneficial for low back pain and musculoskeletal injury prevention is tied to its purpose, as discussed previously, including:

• Spine and Lumbopelvic Control: Strong core muscles help to control spine and pelvis during movement. This can reduce the strain on the spine and its supporting structures, which is likely to have a positive influence on injury risk. Read more about 'alignment' in our blog article "Am I Out Of Alignment?" Realigning Your Perspective.

• Force Transfer and Distribution: The core muscles play a role in the transfer and distribution of forces through the body during movement, which ties in to the above point about maintenance of optimal alignment. A strong core can allow efficient distribution of forces during strenuous activity or athletic manoeuvres, reducing the load on the surrounding joints and muscles of the lower and upper limbs.
  

Are Your Core Muscles Weak?

Working towards symmetry, strength, endurance and control of all muscles involved in the control of the trunk over the pelvis and individual spinal segments is an important step in injury recovery and reducing injury risk. Identifying impairments in these muscles is the first step and achieving this goal, and this can be done through testing by an experienced sports physiotherapist.

There are some basic exercises that can be done at home to test and train your core strength. One such exercise is the plank (pictured below). The plank serves both as a test and a training exercise for your core. When performed correctly, maintaining a neutral pelvis throughout, it tests the endurance of the superficial core muscles at the front of the trunk.

The Guinness World Record for the longest plank hold is an incredible 8 hours and 1 minute.

Another, more advanced exercise that tests the strength and endurance of the superficial muscles at the front of the trunk is the Ab-Wheel Rollout (as illustrated below). This movement is an excellent benchmark for core strength. Being able to complete 10 repetitions from the knees while maintaining lumbopelvic control (i.e., not allowing your lower back to buckle towards the floor) is a strong indication of excellent core strength.

The Ab-Wheel Roll Out Exercise

For a thorough assessment of your core strength, it is important to incorporate a variety of exercises targeting different movement patterns and muscle groups. Consulting an experienced sports physiotherapist can help identify specific impairments and tailor a program to improve core stability, ultimately aiding in injury prevention and overall performance.